Estimated 800m time based on workout results?

Not sure on a projected time, but that's cool that you race all distance from 100 up to 5k!!!

handelandj wrote:

Not sure on a projected time, but that's cool that you race all distance from 100 up to 5k!!!

Yeah I figured if I'm going to try and get an accurate time it'd be important to post the details, as both speed and endurance is important for the 800. Thanks!!!

runner12800 wrote:

handelandj wrote:

Not sure on a projected time, but that's cool that you race all distance from 100 up to 5k!!!

Yeah I figured if I'm going to try and get an accurate time it'd be important to post the details, as both speed and endurance are important for the 800. Thanks!!!

2:02.57

Its hard for me to factor in the dirt track since I've never run on one.

Your 100-400 PRs are legit and that's a pretty decent 5k time as well. With those PRs alone I'd guess you'd have to be under 1:58 for 800m at worst. How much has your endurance changed since XC season? I'm assuming you're on less mileage now but does your endurance feel similar or significantly worse or somewhere between?

This is also a difficult workout to gauge 800m fitness on because it is such a long workout and only the 200m reps are at or under 800 pace.

Knowing you're likely more of a speed type, based off this workout, in a good race with smart pacing, I predict: 1:55.67

I ran 1:52 and could have 'easily' completed this workout but I was more of a distance guy (sub 27 XC 8k) and I certainly would have been lucky to break 11.9 or so for 100m.

I bump up my mileage to 45-50 in the summer and fall, and I've kept around 40 for winter. A little lower now, but I feel my 1600 would have improved a lot from last year. I don't think I have near the endurance of the 800/1600 hs studs running 1:55 and 4:15-20 though, so yeah it'd be better to go from a speed standpoint. I guess it's just getting in the right race then to run 1:57-8, then going from there. Thanks for the prediction.

bump

Funny, I was going to reply to your original post saying that you'd probably destroy your PR in the mile given your XC stats and your 49s 400.

If you can genuinely run a 49 (can you?) and you did run XC and run in the 16s for 5k, then you should be way faster ... like 1:54 at least

pr was 49.32 last year. Have recently run low 50s in a lowkey race after a small injury early in outdoor so I'm definitely in that shape now. Also did 6x1000s on a real track two weeks ago, no spikes, averaged 3:12-13. 3 minutes of rest. Not sure what I could run in the mile now but probably 4:35-40?

Bump

800,600,400,300,200

800 goal pace: 210-2:15

My time: 2:12

This felt really comfortable the first lap which was like a 65/66 and then it remained easy for the most part except for the last 100 I got a little stiff but it was easy definitely could of gone faster. 7 minute break after this.

600 goal pace: 1:25-1:30

My time: 1:30

When coach told us 1:25 and told me it should be easy for me I thought he was out of his mind. This was probably the hardest part of the workout. The first lap really didn't feel that bad but it was a little slow at like 59 I think. I felt good going into the last 200 and then got stiff the last 50 meters. I should have gone out faster the first 400 and I would of ran probably closer to a 1:27. We had a 6 minute break after this.

400 goal pace: 57-60

My time: 57

Got out in about a 28 which was right where I wanted to be and that last 100 meters was harder than I expected it would be but I kept form decently and finished solid. I think rest was about 4 or 5 minutes after this.

300 goal pace: 42-45

My time: 42

I got out well in about 27 and it hurt pretty bad at this point that last 100 meters but my form was good so my time was solid also. I think it was a 4 minute rest after this also.

200 goal pace: 28-30

My time: 28

This was a little harder than I thought it would be but I definitely could of gone faster but coach told us specifically not to. Like a 6 minute break after this.

4x30 meter all out sprints

Update- have since run approximate 49.2 anchoring a 4x4, and 50.2 in an open. 22.6 in a 200. So haven't pr'd from last year. 100 is always 11.3x. I like to wear nike rival distance track spikes rather than sprint spikes so that might have a little effect but not much. 800 is still 2:02 from the end of march, but I've broken 2 4x8 indoor. Based on all this, could I run a 1:56-7? or more 1:58-9?

1:58-2:00